Friday, February 20th 2015

<p style=”background: white;”><strong style=”mso-bidi-font-weight: normal;”><span style=”font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”><img src=”/Websites/crossfitcastlerock/images/cf_games_2015_logo_thumb.png” style=””> </span></strong></p> <p style=”background: white;”><strong style=”mso-bidi-font-weight: normal;”><span style=”font-family: Arial, sans-serif; font-size: 18px; color: rgb(34, 34, 34);”> What are you waiting for?!?!  Get signed up!  THE FUN begins next week!  We will be dedicating 1 weekday to perform the OPEN WOD”s as an affiliate!  It wll be a great experience for even the most novice Crossfitter!  So all you NEWBIES – GET SIGNED UP & Experience the FUN FITNESS COMMUNITY we have at CFCR!</span></strong></p> <p style=”background: white;”><strong style=”mso-bidi-font-weight: normal;”><span style=”font-family: Arial, sans-serif; font-size: 18px; color: rgb(34, 34, 34);”><a href=” http://games.crossfit.com/”> http://games.crossfit.com/</a></span></strong></p> <p style=”background: white;”><strong style=”mso-bidi-font-weight: normal;”><span style=”font-family: Arial, sans-serif; font-size: 18px; color: rgb(34, 34, 34);”>CFCR Team Members:</span></strong></p> <p style=”background: white;”><strong style=”mso-bidi-font-weight: normal;”><span style=”font-family: Arial, sans-serif; font-size: 18px; color: rgb(34, 34, 34);”> Adam Kuzinski  ✖   Aimee Feldhake  ✖   Alena Kuzinski  ✖  Belinda Hollingshead  ✖   Bill Feldhake  ✖   Chelsea Mock  ✖   Chris Lamb  ✖  Clayton Hering  ✖  Cory Bragg  ✖ Courtney Griebenow  ✖  Curt Minter  ✖  David Perry  ✖  David Layman  ✖   Erin Maronick  ✖ Fran Colombi </span></strong>✖<strong><span style=”font-family: Arial, sans-serif; font-size: 18px; color: rgb(34, 34, 34);”> Garrett Lord  ✖  Garrett Sneed  ✖ Gary Mello  ✖ Jason Fruh  ✖ Jeff Wendholt  ✖  Jeffrey Campbell  ✖  Jenifer Layman  ✖ Jennifer Lord  ✖  Justin Brink  ✖  Kalyn Hammes  ✖  Kirk Trowbridge  ✖  Kyle Gilbert  ✖  Manuel S cortez  ✖  Marie Chalfant  ✖  Max Haller  ✖  Max Rogers  ✖  Meredith Gilbert  ✖  Michele Wendholt  ✖  Mike Mroz  ✖  Nicole Blecha  ✖  Nikki Babinski  ✖  Patrick Didier  ✖  Spencer Marx  ✖  Steve Cates  ✖  Taylor Sleaford  ✖  Timothy Hodsdon  ✖  Vance Nixon✖<br> __________________________________________________________</span></strong><strong><span style=”font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”> </span></strong></p> <p style=”background: white;”><strong style=”mso-bidi-font-weight: normal;”><span style=”font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”> </span></strong></p> <p style=”background: white;”><strong style=”mso-bidi-font-weight: normal;”><span style=”font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”>WOD</span></strong></p> <p style=”background: white;”><span style=”font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”>5 Rounds, For time:<br> <br> 10 Deadlift 225/155#<br> 50 Double Unders<br style=”mso-special-character: line-break;”> <br style=”mso-special-character: line-break;”> </span></p> <p> <strong style=”mso-bidi-font-weight: normal;”><span style=”line-height: 115%; font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”>Accessory Work:</span></strong><span style=”line-height: 115%; font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”><br> <br> A. 3x 10 Shoulder Press, AHAP, Across<br> B. 3x 1 minute Hand Stand Hold (or as long as possible)<br> C. 3x ME Strict Pull-up</span></p> <p><span style=”line-height: 115%; font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”><strong>RX</strong></span></p> <p><span style=”line-height: 115%; font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”>Big Ben 8:59<br> Clay 6:54<br> Milt 9:03<br> Belinda 9:29<br> Amanda 7:46<br> Kyle G 7:05<br> Vance 6:44<br> Josh 12:03<br> Rick 11:19<br> Curt 6:54<br> Gary 7:30<br> AliciaS 8:10<br> DP 6:48<br> JenP 9:10<br> SpecialK 9:58<br> BB 7:42<br> Mroz 6:32<br> Cory 5:23<br> JoshP 5:40<br> Kaptian 8:40<br> Gregg 9:08<br> BillH 9:40<br> BillF 7:37<br> Brett 803<br> Rob B 850<br> KK 730<br> Barb 619<br> John Lay 712<br> Tommy 854<br> Nicole 721<br> DLay 437<br> BK 353</span></p> <p><span style=”line-height: 115%; font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”><strong>MOD</strong></span></p> <p><span style=”line-height: 115%; font-size: 10pt; font-family: Arial, sans-serif; color: rgb(34, 34, 34);”>Chandra 9:14<br> J Lord 8:45<br> Andrea 10:20<br> Justin B 7:15<br> Alicia 11:00<br> Pat 5:23<br> Tammi 9:45<br> Jacob 12:59<br> Trent 10:24<br> Liana 9:50<br> Gretchen 9:19<br> Leslie 9:55<br> Jeff 12:27<br> Michelle 8:52<br> Heidi 10:30<br> Chris N 9:24<br> Gina alt Welcome!<br> Jocelyn alt Welcome!<br> Kiley alt Welcome!<br> Tiffany alt Welcome!<br> Cursher 10:35<br> Erin 9:08<br> Karen 7:58<br> Trina 9:24<br> Sabina 10:20<br> Ray 8:14<br> GArrett 10:25<br> Marie 8:06<br> Carrie 12:19<br> MattS 8:52<br> Sara 10:07<br> HMroz 8:57<br> MIchelleA 8:31<br> Grace 9:56<br> Meredith 7:49<br> Aimee 11:23<br> Christine 12:02<br> Leah 11:44<br> Carrie 833<br> Brad 940<br> Jen Lay 812<br> Tom 930<br> Ryan 735<br> Scott E 738<br> Joe 816<br> Christine 830<br> Michael 1158<br> Eric 851<br> Lindy 1115<br> Chrissy 923<br> Barnett 1042<br> Justin 1159<br> April 1245<br> Mick 928<br> Joc 936<br> TWills 720</span></p> <p> </p>

Leave a Reply

*

captcha

Please enter the CAPTCHA text